Diet

[angus the bull]

i've got a fight in 4 weeks and when i go to school i found myself packing some junk because i have nothing else to snack on. Can u please tell me whats good to eat for breakfast, lunch dinner etc.. oh and light snacks.

Thanks

[Sven72]

Breakfast: healthy cereals (no sugary crap) or oats/porridge, with a banana and low fat milk
Lunch : wholemeal roll with meat (turkey, ham, tuna or lean chicken) and salad
Dinner: lean meat and fresh vegetables particulalry root vegetables

I try and drink lots of water to trick my gut into feeling full. If you add in a morning and afternoon tea you wont need to eat as much for your mains. Something like a museli bar (not covered in chocolate) a piece of fruit, crackers with tuna is one of my favourites or even a tin of baked beans, their low GI and loaded with protein. Give you good farts as well.

You can google calorie counters and work out your calorie intake for what you eat compared to how much your burning. So long as your burning more you'll lose weight. THe important thing is making sure you eat good quality food so you have enough energy to train hard and timing your meals right to coincide with your training. If your food doesn't have the right nutrients your body is gonna start burning muscle when you train, which you dont want.

Remember weight loss is 70% diet and 30% exercise

[angus the bull]

thnx mate ... ill keep the tuna in mind ... oh and the beans

[JC Warrior]

The simplest answer is raw veggies and some fruits. Carrots, celery, broccoli, apples, an occasional orange, and leafy stuffs; lettuce, cabbage, etc. For hydration stick with water as much as is practicle. Pasta or starchy carbs before bed is what I find to be best for early morning training but if you're not training when you wake up avoid the starch before sleep, it metabolizes quick and is not a "good" way to store energy if you're looking to be strenuously active (as in training!!!)

I would avoid loading up on protein too. Some protein, a little bit a day, is fine. Maybe a chicken breast or less. If you're training to fight, however, no need to get bulky or over-repair muscle with excessive protein. It will only weigh you down and require more water and extra function from your body to break down and process and is just as easily stored as fat as it is to put into worn muscles or processed out of the body. Also not a big fan of milk, it's a lot of lactose and I've never found lactose to be too beneficial in training. The above poster has a good basic reccomendation for meals though.

Like the above poster mentioned no sugar. Avoid sugary candy / foods / drinks at all costs and think of sugar intake in terms of putting a syringe into your stamina tank and just sucking out your endurance with each gram of sugar you ingest. Also avoid peanuts, a healthy-ish snack but they can take a while to digest and if your very active (which you likely are this close to a fight) your body will try to process them quick and move them out, likely keeping them just long enough to absorb fatty off of them.

Good luck !!

[angus the bull]

ey i need like energy foods.. cuz i train every day (hard) and run about 4 - 5 miles every morning some mornings sprints in between about 4 miles

Thanks greatly appreciated mate

[Sven72]

I read somewhere that 1 banana can fuel a 1.5 hour workout. I train a t 6am so I make sure i'm up about 45 minutes before hand and get a banan into me so I have the energy to train hard. Nothing worse than running out of steam halfway through. When I get back I make myself a protein/carb shake. Protein Isolate, 2 weetabix, honey and low fat milk.

[Unanimous]

What seems to work for me is eating small amounts regularly. 9am: Porridge (with semi-skimmed milk), 11am: Apple, 1pm Lunch: Homemade Veggie soup & 2 slices wholemeal bread OR a peanut butter sandwich on wholemeal bread PLUS Bran scone (medium fat content, my one treat!), 3pm: Low fat bio Yoghurt & a Banana, 5pm: Apple, 7pm: Dinner: Homemade Pasta (Chopped tomatoes, onion, mixed veg & wholemeal pasta) OR Homemade Low Fat Curry (Chopped tomatoes, potatoes, onion, carrots, curry powder). I then usually have my workout from 8pm - 9pm. The last thing I have at night is my Whey Protein with Milk, immediately after my workout.

This diet wont work for everyone but works for me, I'm approx 147lb.

P.S. I'm vegetarian, hence why there's no meat in my diet!